1 00:00:00,240 --> 00:00:03,279 Speaker 1: It's been a long year, hasn't it. How are you feeling? 2 00:00:03,600 --> 00:00:06,800 Speaker 1: Are you feeling a bit tired, maybe a little irritated 3 00:00:07,360 --> 00:00:10,760 Speaker 1: counting down the workdays left in the year. Well so 4 00:00:10,960 --> 00:00:15,000 Speaker 1: are we, which is Leanna and I thought we would 5 00:00:15,040 --> 00:00:16,919 Speaker 1: give you guys a chance to do the work today 6 00:00:16,920 --> 00:00:19,800 Speaker 1: and write our script. So we've asked you for all 7 00:00:19,880 --> 00:00:22,400 Speaker 1: the questions that have been on your mind this year, 8 00:00:22,760 --> 00:00:24,720 Speaker 1: and we have never done an episode like this, and 9 00:00:24,760 --> 00:00:26,800 Speaker 1: we thought we would end twenty twenty two with a 10 00:00:26,840 --> 00:00:29,600 Speaker 1: big bank. So here it is Leanne and I with 11 00:00:29,720 --> 00:00:33,199 Speaker 1: our first ever Q and a session with some of 12 00:00:33,280 --> 00:00:38,640 Speaker 1: the most common nutrition couch questions. Hello, I am Susie 13 00:00:38,640 --> 00:00:41,240 Speaker 1: Burrow and Emi liam Wood and each week we bring 14 00:00:41,240 --> 00:00:44,640 Speaker 1: you the Nutrition caut Podcast, the bi weekly podcast that 15 00:00:44,720 --> 00:00:47,000 Speaker 1: keeps you up to date with everything that you need 16 00:00:47,040 --> 00:00:51,080 Speaker 1: to know in the world of nutrition. To Leanne twenty 17 00:00:51,159 --> 00:00:52,640 Speaker 1: twenty two, you give me your summary. 18 00:00:52,760 --> 00:00:55,840 Speaker 2: I'm just exhausted when I think about it. What are 19 00:00:55,840 --> 00:00:58,400 Speaker 2: a year like? I feel like it's almost gone in 20 00:00:58,440 --> 00:01:01,840 Speaker 2: slow motion the last two three years of like COVID lockdown. 21 00:01:01,880 --> 00:01:03,880 Speaker 2: I was like, I just think, I'm like, when's life 22 00:01:03,960 --> 00:01:05,800 Speaker 2: going to go? Kind of back to normal? And I'm like, wait, 23 00:01:05,840 --> 00:01:07,880 Speaker 2: I think this is our new normal. I mean, I 24 00:01:07,959 --> 00:01:09,800 Speaker 2: must say that my year was very blessed because it 25 00:01:09,840 --> 00:01:11,640 Speaker 2: was first year that we had mere so I can't 26 00:01:11,680 --> 00:01:13,800 Speaker 2: take anything away from that. But in the same respect, 27 00:01:13,880 --> 00:01:15,679 Speaker 2: I think it just was a really tough year for 28 00:01:15,760 --> 00:01:18,600 Speaker 2: a lot of people. And yeah, bring on twenty twenty three, 29 00:01:18,640 --> 00:01:19,960 Speaker 2: I say, how about you. 30 00:01:20,760 --> 00:01:23,920 Speaker 1: Well, I think there's my twenty twenty two has been 31 00:01:24,400 --> 00:01:27,759 Speaker 1: some great highs but some terrible lows. So it's really 32 00:01:27,760 --> 00:01:30,000 Speaker 1: difficult to say it's been a terrible year because it's 33 00:01:30,040 --> 00:01:32,520 Speaker 1: been an amazing year for the podcast, and we want 34 00:01:32,560 --> 00:01:34,360 Speaker 1: to do a big shout out to all of our listeners. 35 00:01:34,440 --> 00:01:37,680 Speaker 1: It's really exceeded our expectations of how successful it's been. 36 00:01:38,160 --> 00:01:42,240 Speaker 1: We continue to grow. It's a huge enjoyment. We love 37 00:01:42,319 --> 00:01:44,280 Speaker 1: working together, so that's a big thank you. That's a 38 00:01:44,280 --> 00:01:48,760 Speaker 1: big pro But certainly had some downs then, particularly recently, 39 00:01:48,920 --> 00:01:51,919 Speaker 1: so you know, I think you know the game of life. 40 00:01:51,920 --> 00:01:54,640 Speaker 1: It's tricky, and we just power on. And I think 41 00:01:54,720 --> 00:01:59,040 Speaker 1: for both of us, bringing positive nutritional information to so 42 00:01:59,080 --> 00:02:01,280 Speaker 1: many people brings us great joy and for that we 43 00:02:01,320 --> 00:02:03,600 Speaker 1: are very very grateful. So thank you for listening, and 44 00:02:03,640 --> 00:02:06,040 Speaker 1: we don't take that for granted. Absolutely, But let's get 45 00:02:06,080 --> 00:02:08,440 Speaker 1: onto the questions because we can reminisce or we can 46 00:02:08,520 --> 00:02:11,040 Speaker 1: just give people what they want they out, all right, 47 00:02:11,240 --> 00:02:13,080 Speaker 1: So I'm going to throw to you first, and I 48 00:02:13,080 --> 00:02:14,680 Speaker 1: think we just have some turns. Hey, have I got 49 00:02:14,680 --> 00:02:16,520 Speaker 1: a list of you know, we're going to take turns? 50 00:02:16,520 --> 00:02:18,320 Speaker 1: All right, So I'll ask you the first one. So 51 00:02:18,639 --> 00:02:22,120 Speaker 1: I love this question. Actually, what is the smallest change 52 00:02:22,200 --> 00:02:26,079 Speaker 1: people can make for the biggest weight loss results? Good question, well, 53 00:02:26,160 --> 00:02:26,760 Speaker 1: great question. 54 00:02:27,280 --> 00:02:29,919 Speaker 2: Honestly, I think it comes from nutrition. Like when you 55 00:02:29,919 --> 00:02:32,000 Speaker 2: think about weight loss, I think most people try to 56 00:02:32,080 --> 00:02:34,400 Speaker 2: out exercise a bad diet or they think I'm just 57 00:02:34,440 --> 00:02:36,560 Speaker 2: going to start the gym or hit it twice a day, 58 00:02:36,639 --> 00:02:38,560 Speaker 2: or just go for extra walks. And while I see 59 00:02:38,560 --> 00:02:41,680 Speaker 2: in those great results, but I think with exercise you 60 00:02:41,760 --> 00:02:43,400 Speaker 2: have to add more time into your day. And I 61 00:02:43,400 --> 00:02:44,960 Speaker 2: don't know about you, Susie, but who do you know 62 00:02:45,040 --> 00:02:48,040 Speaker 2: that has extra time to add more exercise? In nutrition 63 00:02:48,200 --> 00:02:50,200 Speaker 2: is where you can get the biggest bang for your buck. 64 00:02:50,400 --> 00:02:52,520 Speaker 2: And in all honesty, one of the best things I 65 00:02:52,560 --> 00:02:54,680 Speaker 2: do with my clients is actually cut down their snacking, 66 00:02:54,840 --> 00:02:57,919 Speaker 2: particularly that non hungry type eating. So when they're eating. 67 00:02:57,960 --> 00:03:01,080 Speaker 2: When they're they're bored, they're stressed, emotional, they've had a 68 00:03:01,080 --> 00:03:02,960 Speaker 2: bad day, maybe they've had a good day, they would 69 00:03:03,000 --> 00:03:05,560 Speaker 2: reward themselves with some food. It's all of that non 70 00:03:05,639 --> 00:03:09,000 Speaker 2: hungry type eating. If you just take an honest assessment 71 00:03:09,040 --> 00:03:12,320 Speaker 2: of three day food history, how much of what you 72 00:03:12,320 --> 00:03:15,720 Speaker 2: were eating was, you know, because you were truly physically hungry, 73 00:03:15,840 --> 00:03:19,000 Speaker 2: and how much of it was because somebody offered you something, 74 00:03:19,080 --> 00:03:21,520 Speaker 2: or you wanted the kitchen because you were bored, or 75 00:03:21,960 --> 00:03:23,720 Speaker 2: you know, you felt like a bit of a treat 76 00:03:23,720 --> 00:03:25,840 Speaker 2: because it was Friday afternoon and you think, oh, well 77 00:03:25,880 --> 00:03:28,160 Speaker 2: it's Friday, I deserve it. How much of it is 78 00:03:28,280 --> 00:03:30,840 Speaker 2: because you're actually truly hungry, and how much of it 79 00:03:30,880 --> 00:03:33,280 Speaker 2: is because you just felt like it. 80 00:03:33,360 --> 00:03:35,640 Speaker 1: The only thing I would add is, I think, and 81 00:03:35,680 --> 00:03:38,600 Speaker 1: you alluded to it in the beginning, that people, if 82 00:03:38,640 --> 00:03:41,880 Speaker 1: you go strict initially for three to five days, you'll 83 00:03:41,880 --> 00:03:44,280 Speaker 1: get that initial drop. And that's really motivating, because what 84 00:03:44,320 --> 00:03:46,920 Speaker 1: I find is that people do three quarters of a 85 00:03:46,960 --> 00:03:49,720 Speaker 1: meal plan and then they never quite get there and 86 00:03:49,760 --> 00:03:51,760 Speaker 1: they never get that initial change. So I think you 87 00:03:51,840 --> 00:03:54,640 Speaker 1: alluded to it in terms of diet or nutrition being 88 00:03:54,640 --> 00:03:57,240 Speaker 1: a big part of it, certainly, I think that focus initially, 89 00:03:57,360 --> 00:04:00,680 Speaker 1: so starting a new regime or program able to give 90 00:04:00,680 --> 00:04:03,040 Speaker 1: it one hundred percent focus and sort of get that 91 00:04:03,200 --> 00:04:07,960 Speaker 1: deficit and drop is highly predictive of success, both scientifically 92 00:04:08,080 --> 00:04:10,440 Speaker 1: and also anecdotally. So yeah, if you are planning to 93 00:04:10,480 --> 00:04:13,200 Speaker 1: sort of give your diet an overhaul and really focus 94 00:04:13,200 --> 00:04:14,839 Speaker 1: on it, try and do it in a time where 95 00:04:14,880 --> 00:04:17,520 Speaker 1: you can over the holidays rather than sort of let 96 00:04:17,600 --> 00:04:19,560 Speaker 1: extra slip in each day and then get frustrated that 97 00:04:19,600 --> 00:04:22,760 Speaker 1: you're not seeing any results. First up, all right, question 98 00:04:22,800 --> 00:04:25,479 Speaker 1: for me, the difference between a dietitian and a nutritionist. 99 00:04:25,600 --> 00:04:27,320 Speaker 1: We've had this one before, but it's always good to 100 00:04:27,320 --> 00:04:30,560 Speaker 1: reiterate because there's so many people talking nutrition. So the 101 00:04:30,600 --> 00:04:36,040 Speaker 1: first thing is, dietitian is a scientifically recognized qualification and profession. 102 00:04:36,200 --> 00:04:38,640 Speaker 1: So to be called a dietitian you have to be registered, 103 00:04:38,680 --> 00:04:41,719 Speaker 1: you have to have a university qualification and a professional accreditation. 104 00:04:42,400 --> 00:04:45,560 Speaker 1: So all dietitians are nutritionists, but not vice versa. So 105 00:04:45,640 --> 00:04:48,039 Speaker 1: when it comes to nutritionists, it's not a regulated term. 106 00:04:48,400 --> 00:04:50,800 Speaker 1: Anyone can use it really, whether you've done a certificate 107 00:04:50,960 --> 00:04:53,400 Speaker 1: or have an interest even versus someone who may also 108 00:04:53,480 --> 00:04:57,520 Speaker 1: have a university qualification. Now I know many really highly 109 00:04:57,600 --> 00:05:02,560 Speaker 1: qualified nutritionists who have a degree and experts in their field. 110 00:05:02,680 --> 00:05:06,039 Speaker 1: So I think the main recommendation I would have is, 111 00:05:06,040 --> 00:05:08,880 Speaker 1: if you're getting your dietary advice from a nutritionist, just 112 00:05:08,960 --> 00:05:12,280 Speaker 1: check that they've got a university degree, because you know, 113 00:05:12,320 --> 00:05:15,200 Speaker 1: you're playing with people's lives. It's important. It's medication, it's 114 00:05:15,279 --> 00:05:18,240 Speaker 1: disease states, it's disease risk, it's your health, it's your life. 115 00:05:18,279 --> 00:05:21,560 Speaker 1: It's a big deal. And I would be absolutely checking that. 116 00:05:21,600 --> 00:05:23,520 Speaker 1: There's a big difference between doing a six week or 117 00:05:23,560 --> 00:05:26,920 Speaker 1: three month or six month course versus going to university 118 00:05:26,960 --> 00:05:29,480 Speaker 1: for three years and studying the science of nutrition, because 119 00:05:29,560 --> 00:05:32,480 Speaker 1: nutrition is a science. It's not someone who just loves food. 120 00:05:32,600 --> 00:05:36,440 Speaker 1: It's about actually understanding the biochemical impact and physiological effect. 121 00:05:37,040 --> 00:05:39,720 Speaker 1: So you know, dietitians, as I said, are can be 122 00:05:39,800 --> 00:05:42,880 Speaker 1: specialized in working hospitals and are are credited, but indeed 123 00:05:42,960 --> 00:05:45,000 Speaker 1: nutritionists can also be. But you just want to check 124 00:05:45,040 --> 00:05:48,279 Speaker 1: they've got that university qualification. All right, one for you, 125 00:05:48,320 --> 00:05:50,920 Speaker 1: because I don't use them. The best herbs and spices 126 00:05:51,000 --> 00:05:55,240 Speaker 1: leanne to spice something, not use herbs as spicers. G lazy. 127 00:05:55,320 --> 00:05:58,440 Speaker 3: Okay, Well, I love herbs and spicies, particularly because I'm 128 00:05:58,440 --> 00:06:00,480 Speaker 3: a god health dietitian, and there is actually some new 129 00:06:00,640 --> 00:06:03,640 Speaker 3: research lately just show us that just a small amount, 130 00:06:03,680 --> 00:06:05,560 Speaker 3: I think it's something like, oh, I don't want to 131 00:06:05,600 --> 00:06:06,039 Speaker 3: quote this off the. 132 00:06:06,040 --> 00:06:08,279 Speaker 2: Top of my head, Susie, like maybe ten twelve grams 133 00:06:08,320 --> 00:06:11,039 Speaker 2: a day. So a small amounts a teaspoon or two 134 00:06:11,040 --> 00:06:12,599 Speaker 2: of herbs and spices a day, it can make a 135 00:06:12,640 --> 00:06:14,880 Speaker 2: really positive impact on your gut health, which we know 136 00:06:14,960 --> 00:06:18,400 Speaker 2: could in turn positively impact things like your immunity and 137 00:06:18,440 --> 00:06:21,400 Speaker 2: also your mental health potentially long term as well. So 138 00:06:21,560 --> 00:06:27,160 Speaker 2: my favorite garlic always chili, rosemary, tumeric, and carmittin. I'd 139 00:06:27,160 --> 00:06:29,640 Speaker 2: love to add into a curry with something like some 140 00:06:30,320 --> 00:06:34,000 Speaker 2: coconut milk. I love adding cinnamon into anything breakfast wise, 141 00:06:34,160 --> 00:06:36,599 Speaker 2: Paprika is one of my favorite things to add, particularly 142 00:06:36,600 --> 00:06:38,479 Speaker 2: if my clients don't like spices. They say, I don't 143 00:06:38,520 --> 00:06:40,960 Speaker 2: like chili, I don't like you know, garlic effects my tummy. 144 00:06:41,040 --> 00:06:43,159 Speaker 2: I use a lot of paprika for those type of clients. 145 00:06:43,400 --> 00:06:45,719 Speaker 2: And then out of the garden, fresh herbs, things like 146 00:06:45,800 --> 00:06:48,200 Speaker 2: mint and parsley never go astray. If you're trying to 147 00:06:48,200 --> 00:06:50,039 Speaker 2: add a little bit more into salad. You know those 148 00:06:50,040 --> 00:06:52,640 Speaker 2: summer rolls, rice paper rolls, that sort of thing you 149 00:06:52,680 --> 00:06:55,159 Speaker 2: can do a lot. So I really think actually bought 150 00:06:55,160 --> 00:06:57,000 Speaker 2: one of our family members. I won't say I know who, 151 00:06:57,240 --> 00:06:59,239 Speaker 2: so I don't ruin the Christmas surprise, but a little 152 00:06:59,400 --> 00:07:02,159 Speaker 2: kitchen herb garden for their kitchen. It has like a 153 00:07:02,160 --> 00:07:04,800 Speaker 2: little light to keep them fresh and a little thing 154 00:07:04,839 --> 00:07:06,320 Speaker 2: you put over it to keep the you know, the 155 00:07:06,360 --> 00:07:08,479 Speaker 2: bugs and stuff out as well. So I really do 156 00:07:08,560 --> 00:07:13,400 Speaker 2: think everybody should have her garden except Susi, and definitely 157 00:07:13,400 --> 00:07:15,760 Speaker 2: a well stopped spice rack because we know of the 158 00:07:15,800 --> 00:07:17,920 Speaker 2: positive impacts it can have to your gut health. And 159 00:07:17,960 --> 00:07:20,320 Speaker 2: when we're talking about gut health, it also adds plant 160 00:07:20,320 --> 00:07:22,000 Speaker 2: points to your week as well, so we talk about 161 00:07:22,000 --> 00:07:24,960 Speaker 2: different types of fiber and whole grains and legumes. Herbs 162 00:07:25,000 --> 00:07:27,160 Speaker 2: and spices are included in your plant points, So we 163 00:07:27,160 --> 00:07:29,640 Speaker 2: should all be aiming for at least at a minimum 164 00:07:29,680 --> 00:07:32,160 Speaker 2: of thirty different types of plants, weak and herbs and 165 00:07:32,200 --> 00:07:35,000 Speaker 2: spices are included in that. A lucky Persusi she eats 166 00:07:35,000 --> 00:07:37,000 Speaker 2: so many vegetables and salads that she usually gets her 167 00:07:37,000 --> 00:07:38,120 Speaker 2: thirty without them. 168 00:07:38,640 --> 00:07:41,160 Speaker 1: I use garlic. If that's counting. I use garlic. 169 00:07:41,160 --> 00:07:41,920 Speaker 2: It's definitely counting. 170 00:07:42,000 --> 00:07:42,320 Speaker 3: All right. 171 00:07:42,600 --> 00:07:44,080 Speaker 1: Do you ever fight? 172 00:07:44,760 --> 00:07:46,120 Speaker 2: No, we've never thought, have we. 173 00:07:46,320 --> 00:07:46,440 Speaker 3: No. 174 00:07:46,560 --> 00:07:48,720 Speaker 1: I think that and I saw this and I thought 175 00:07:48,760 --> 00:07:50,120 Speaker 1: it's actually interesting, isn't it. 176 00:07:50,800 --> 00:07:50,880 Speaker 2: No. 177 00:07:51,080 --> 00:07:54,160 Speaker 1: I think that there's a real mutual respect. And what 178 00:07:54,200 --> 00:07:57,480 Speaker 1: I've noticed is that if you say something to me 179 00:07:57,760 --> 00:08:02,440 Speaker 1: like no, we're not doing that or vice versa, yeah, 180 00:08:02,480 --> 00:08:06,960 Speaker 1: and I'm like quite like okay, you know, because I 181 00:08:07,000 --> 00:08:10,320 Speaker 1: really respect that. But we also would sort of debate it, 182 00:08:10,800 --> 00:08:13,400 Speaker 1: like we had an issue actually talking about it. Upcoming 183 00:08:13,400 --> 00:08:17,600 Speaker 1: product manual, which we've launched, of course, if you haven't already, 184 00:08:17,600 --> 00:08:19,280 Speaker 1: you can get it at our website, the Nutrition Couch 185 00:08:19,320 --> 00:08:21,680 Speaker 1: dot com, which is all our favorite products in each category, 186 00:08:22,160 --> 00:08:25,120 Speaker 1: so I must have for the supermarket. But we I 187 00:08:25,160 --> 00:08:27,040 Speaker 1: said to you, that can't go in it's got MSG 188 00:08:27,120 --> 00:08:28,760 Speaker 1: and you were like, oh, come on, and I was like, nah, 189 00:08:29,080 --> 00:08:32,480 Speaker 1: just no, because I think that that is we're good 190 00:08:32,480 --> 00:08:35,560 Speaker 1: communicators in general, and we've said from the start that 191 00:08:35,559 --> 00:08:37,800 Speaker 1: if there's a problem, we're best just to bring it up, 192 00:08:37,840 --> 00:08:39,960 Speaker 1: like if we feel any resentment, you know, if someone 193 00:08:40,000 --> 00:08:42,360 Speaker 1: thinks they're doing more work or they think they're not 194 00:08:42,400 --> 00:08:45,480 Speaker 1: being paid correctly, or let's just keep it very I'm 195 00:08:45,520 --> 00:08:48,200 Speaker 1: quite honest. That's one of my core character strengths actually, 196 00:08:48,600 --> 00:08:51,360 Speaker 1: and I probably think yours is. You're pretty honest with things, 197 00:08:51,400 --> 00:08:53,720 Speaker 1: and you're a lot younger than me, so you'll be 198 00:08:53,800 --> 00:08:55,640 Speaker 1: like a bit in a in a tis like you'll 199 00:08:55,640 --> 00:08:58,319 Speaker 1: be like nah, and I'll be like okay, and you'll 200 00:08:58,320 --> 00:09:00,439 Speaker 1: be like, try to convince me, and I'm like, no, 201 00:09:00,520 --> 00:09:02,439 Speaker 1: of course, you know, because I do have that respect. 202 00:09:02,480 --> 00:09:04,160 Speaker 1: But I think we're also strong enough that if there 203 00:09:04,200 --> 00:09:06,079 Speaker 1: was something we did believe in, like I believed in 204 00:09:06,120 --> 00:09:09,720 Speaker 1: the MSGY shouldn't go in. So yeah, I think I 205 00:09:09,720 --> 00:09:12,480 Speaker 1: can't guarantee it won't happen, but we've got plenty of 206 00:09:12,520 --> 00:09:14,800 Speaker 1: other people to fight within our day to day life. 207 00:09:15,080 --> 00:09:16,040 Speaker 1: We don't have to put. 208 00:09:15,960 --> 00:09:17,920 Speaker 2: Any pig fines with each other. We like each other 209 00:09:17,960 --> 00:09:18,360 Speaker 2: too much. 210 00:09:18,600 --> 00:09:22,720 Speaker 1: Yeah, I like this one too. Lean actually, best pub 211 00:09:22,840 --> 00:09:25,000 Speaker 1: food options. 212 00:09:24,679 --> 00:09:27,080 Speaker 2: Absolutely, the chi can put me. You heard it here first? No, 213 00:09:27,200 --> 00:09:30,720 Speaker 2: just kidding. I would probably say just the lean protein. 214 00:09:30,840 --> 00:09:33,240 Speaker 2: So looking at I always suggest like a steak for 215 00:09:33,280 --> 00:09:35,640 Speaker 2: my clients and they're quite shocked by that, but I say, look, 216 00:09:35,640 --> 00:09:38,280 Speaker 2: we're not going for the three four hundred gram ROMP steak. 217 00:09:38,320 --> 00:09:40,920 Speaker 2: We're not going for the massive, marbled wagoo. We're going 218 00:09:40,920 --> 00:09:44,200 Speaker 2: for the lean, smaller I feel it, which hopefully is 219 00:09:44,240 --> 00:09:46,080 Speaker 2: like one hundred and eighty grams or less, you know, 220 00:09:46,080 --> 00:09:48,120 Speaker 2: ideally one fifty. And then we're going to pair that 221 00:09:48,160 --> 00:09:50,440 Speaker 2: with say like a jacket potato, hold the sour cream, 222 00:09:50,480 --> 00:09:52,640 Speaker 2: hold the bacon, hold the cheese, and you know, some 223 00:09:52,760 --> 00:09:55,360 Speaker 2: nice veggies on side, or pair that with a salad 224 00:09:55,360 --> 00:09:57,160 Speaker 2: and a couple of chippies to round out the meal. 225 00:09:57,360 --> 00:09:59,720 Speaker 2: So my favorite options are always some sort of girled 226 00:09:59,720 --> 00:10:02,720 Speaker 2: prote in like a I fill it, or potentially a 227 00:10:02,760 --> 00:10:04,880 Speaker 2: roach chicken breast, or maybe some grilled fish or even 228 00:10:04,960 --> 00:10:06,839 Speaker 2: some prawns or something. If you've got a fancy pub 229 00:10:06,920 --> 00:10:08,520 Speaker 2: near you and they offer some prawns. 230 00:10:08,520 --> 00:10:10,920 Speaker 1: Yeah, it's a good one, because I think people think 231 00:10:10,960 --> 00:10:13,280 Speaker 1: O the salad's always best. But I'm of the opinion 232 00:10:13,280 --> 00:10:15,120 Speaker 1: that if you're at the pub, you do want to 233 00:10:15,160 --> 00:10:17,520 Speaker 1: have something pubby, otherwise you'll be annoyed and end up 234 00:10:17,520 --> 00:10:20,280 Speaker 1: eating lots of rubbish later. And I would be the 235 00:10:20,320 --> 00:10:23,160 Speaker 1: same steak or salmon or I don't mind if people 236 00:10:23,240 --> 00:10:24,839 Speaker 1: have a schnitty as long as they have it without 237 00:10:24,840 --> 00:10:28,880 Speaker 1: the chips, because I find sometimes it's very filling, it's 238 00:10:28,920 --> 00:10:32,400 Speaker 1: a nice piece of lean chicken breast, and I'll encourage 239 00:10:32,400 --> 00:10:35,240 Speaker 1: sometimes my ladies to take it home so they've got 240 00:10:35,240 --> 00:10:37,000 Speaker 1: something safe for their wrap the next day. If the 241 00:10:37,040 --> 00:10:39,640 Speaker 1: portions are quite large and it goes really nicely with 242 00:10:39,679 --> 00:10:41,439 Speaker 1: a salad, so then you've still kind of had that 243 00:10:41,559 --> 00:10:44,040 Speaker 1: pub indulgence. But the trick is, like we've said, you've 244 00:10:44,040 --> 00:10:45,440 Speaker 1: got to ask for the chips not to be on 245 00:10:45,480 --> 00:10:48,200 Speaker 1: the plate, or when I go with my boys, I 246 00:10:48,320 --> 00:10:51,120 Speaker 1: take them off my plate and put them on someone else's, 247 00:10:51,160 --> 00:10:53,280 Speaker 1: so I might have one or two. But I'm fussy 248 00:10:53,280 --> 00:10:54,959 Speaker 1: with chips as well. I won't have them unless they're 249 00:10:55,000 --> 00:10:57,920 Speaker 1: really good. So yeah, I think we're quite aligned with that, 250 00:10:58,160 --> 00:11:01,480 Speaker 1: you know, because I often have clients will get the 251 00:11:01,559 --> 00:11:04,439 Speaker 1: steak sandwich or the rizoto and I'm like, actually, I 252 00:11:04,480 --> 00:11:06,120 Speaker 1: probably would have gone the shnitty, and they're always a 253 00:11:06,160 --> 00:11:08,400 Speaker 1: bit surprised by that. So yeah, if you're going to 254 00:11:08,440 --> 00:11:10,679 Speaker 1: the pub, you want something pubby, but also something that's 255 00:11:10,720 --> 00:11:11,920 Speaker 1: going to be filling and that you can get some 256 00:11:12,000 --> 00:11:14,320 Speaker 1: veggies or salad with. I also really like this one. 257 00:11:14,400 --> 00:11:17,120 Speaker 1: The end a dietician told me that I don't need 258 00:11:17,160 --> 00:11:21,520 Speaker 1: to lose weight, but I am obese. Should I lose weight? 259 00:11:21,840 --> 00:11:24,200 Speaker 2: I don't know if the question is should, it's really 260 00:11:24,280 --> 00:11:27,719 Speaker 2: understanding the clinical impacts of that, because we have very 261 00:11:27,720 --> 00:11:31,480 Speaker 2: good research to showers that somebody who is clinically obese. 262 00:11:31,559 --> 00:11:33,920 Speaker 2: Now I'm not talking overweight. I'm not talking oh I 263 00:11:33,960 --> 00:11:36,600 Speaker 2: wish I could lose three to five kilos. Most people 264 00:11:36,600 --> 00:11:39,760 Speaker 2: who are, you know, by medical definition, clinically obese, are 265 00:11:39,800 --> 00:11:44,680 Speaker 2: probably WHATTSUZI fifteen twenty kilos heavier than they ideally should be. 266 00:11:44,760 --> 00:11:48,200 Speaker 2: So they're carrying additional body fat, which is going to 267 00:11:48,240 --> 00:11:52,240 Speaker 2: have health implications long term, whether that's metabolically, whether that 268 00:11:52,320 --> 00:11:55,200 Speaker 2: leads to things like type two diabetes problems or issues 269 00:11:55,240 --> 00:11:57,880 Speaker 2: with their cholesterol, their blood pressure, or whether it just 270 00:11:57,960 --> 00:12:00,000 Speaker 2: leads to them wearing out their knees a little bit soon, 271 00:12:00,160 --> 00:12:03,000 Speaker 2: because if you're carrying an additional twenty thirty forty fifty 272 00:12:03,080 --> 00:12:05,920 Speaker 2: plus kilos around on your knees, you're going to wear 273 00:12:05,960 --> 00:12:07,880 Speaker 2: them out and your back a lot sooner. And I 274 00:12:08,000 --> 00:12:10,040 Speaker 2: used to work very closely with some physios in a 275 00:12:10,120 --> 00:12:13,440 Speaker 2: knee clinic, and one of the largest risk factors was obesity, 276 00:12:13,760 --> 00:12:15,840 Speaker 2: So I don't know if we're the right people to 277 00:12:15,880 --> 00:12:18,280 Speaker 2: tell you that you should. The real question should be, 278 00:12:18,600 --> 00:12:20,680 Speaker 2: you know, what is my health like? Am I happy? 279 00:12:20,679 --> 00:12:22,600 Speaker 2: Am I full of energy? Am I confident in how 280 00:12:22,600 --> 00:12:25,040 Speaker 2: my clothes are fitting? Can I go up the staircase 281 00:12:25,080 --> 00:12:27,880 Speaker 2: without feeling like I'm completely winded? Do I have issues 282 00:12:27,920 --> 00:12:29,920 Speaker 2: with my knees on my back? So I really think 283 00:12:29,960 --> 00:12:32,760 Speaker 2: it's a health implications. You know, how is my cholesterol? 284 00:12:33,040 --> 00:12:35,240 Speaker 2: Am I meeting all of my nutrient requirements? Do I 285 00:12:35,240 --> 00:12:38,480 Speaker 2: have issues with my gut health or with my digestion? 286 00:12:38,840 --> 00:12:40,200 Speaker 2: So I really think we just need to take a 287 00:12:40,200 --> 00:12:43,199 Speaker 2: step back, perhaps even take the focus off weight if 288 00:12:43,200 --> 00:12:45,440 Speaker 2: that's what you want, but really look at just doing 289 00:12:45,480 --> 00:12:48,520 Speaker 2: a general assessment of your health and your body and 290 00:12:48,559 --> 00:12:51,480 Speaker 2: seeing how you feel. I think it's probably the best 291 00:12:51,600 --> 00:12:52,439 Speaker 2: answer I can give. 292 00:12:52,800 --> 00:12:56,160 Speaker 1: I think absolutely. You know, the question is always you 293 00:12:56,200 --> 00:12:58,560 Speaker 1: have to answer it. Would you feel better and function 294 00:12:58,640 --> 00:13:02,560 Speaker 1: better if you lost weight? And for most people the 295 00:13:02,600 --> 00:13:05,280 Speaker 1: benefits out weigh the negatives. But that may also be timing. 296 00:13:05,360 --> 00:13:07,600 Speaker 1: It might be dependent on other factors and things going 297 00:13:07,640 --> 00:13:09,720 Speaker 1: on in life that it's not a priority, or you 298 00:13:09,760 --> 00:13:13,480 Speaker 1: don't have the emotional capacity to focus on weight, but 299 00:13:14,320 --> 00:13:17,200 Speaker 1: I think that it has to always come down to 300 00:13:17,240 --> 00:13:21,320 Speaker 1: you and what your best self is in your body. 301 00:13:21,360 --> 00:13:25,080 Speaker 1: And I would say, anecdotally nine out of ten times, 302 00:13:25,120 --> 00:13:27,839 Speaker 1: if I have someone who's carrying significant amounts of weight, 303 00:13:28,600 --> 00:13:32,320 Speaker 1: if you brutally ask them, are they if they could 304 00:13:32,400 --> 00:13:38,200 Speaker 1: lose weight relatively easy easily, would they? I would vote 305 00:13:38,280 --> 00:13:40,120 Speaker 1: nine out of ten, would say yes, if not ten, 306 00:13:40,600 --> 00:13:44,320 Speaker 1: because it's for me functional movement of the body, and 307 00:13:44,360 --> 00:13:47,640 Speaker 1: when a body is carrying significantly more killers, I'm not 308 00:13:47,640 --> 00:13:49,600 Speaker 1: talking two or three or being you know fi, I'm 309 00:13:49,600 --> 00:13:52,319 Speaker 1: not talking being you know, sixty eight kilos. If you're 310 00:13:52,320 --> 00:13:55,440 Speaker 1: at your Lena sixty three, I'm talking being eighty ninety 311 00:13:55,480 --> 00:13:59,719 Speaker 1: one hundred kilos. You know it has an impact functionally, 312 00:14:00,040 --> 00:14:03,960 Speaker 1: don't move as freely, you get breathless, cunt walk as easily, 313 00:14:04,000 --> 00:14:06,800 Speaker 1: you get sweaty, and these start to impact your ability 314 00:14:06,840 --> 00:14:09,440 Speaker 1: to live your best life. And I think that that's 315 00:14:09,440 --> 00:14:11,400 Speaker 1: sort of the question to ask, do you feel that 316 00:14:11,440 --> 00:14:14,800 Speaker 1: you're getting the most out of your life carrying that weight? 317 00:14:15,280 --> 00:14:17,679 Speaker 1: And if you're really honest, probably you know, if you 318 00:14:17,720 --> 00:14:20,880 Speaker 1: could do it without too much restriction and felt like 319 00:14:20,920 --> 00:14:23,840 Speaker 1: it was a lifestyle change, the benefits would outweigh any 320 00:14:23,920 --> 00:14:25,960 Speaker 1: negatives in my clinical experience. 321 00:14:26,320 --> 00:14:28,040 Speaker 2: And I'm just sad that that Susie does tend to 322 00:14:28,080 --> 00:14:30,800 Speaker 2: work with smaller ladies. So when you're saying one hundred killers, 323 00:14:30,800 --> 00:14:33,120 Speaker 2: you know, I've had clients whore a lot taller, you know, 324 00:14:33,120 --> 00:14:35,080 Speaker 2: perhaps a lot more musclia, and they'd be, you know, 325 00:14:35,120 --> 00:14:37,400 Speaker 2: one hundred and twenty, one hundred and fifty. When I 326 00:14:37,480 --> 00:14:40,320 Speaker 2: used to work in the obesity clinic, the pre barioty 327 00:14:40,360 --> 00:14:42,520 Speaker 2: clinic at the hospital, I'd have clients who are over 328 00:14:42,520 --> 00:14:46,040 Speaker 2: two hundred killers. So I don't think the weight itself 329 00:14:46,160 --> 00:14:49,000 Speaker 2: is the well, the number itself is something that we 330 00:14:49,040 --> 00:14:50,600 Speaker 2: can say, Okay, if this is weight, you have to 331 00:14:50,600 --> 00:14:52,400 Speaker 2: lose weight. If you're this weight, you have to lose weight. 332 00:14:52,640 --> 00:14:54,560 Speaker 2: I really do think, like Susie and I have discussed, 333 00:14:54,600 --> 00:14:57,760 Speaker 2: it's really about your health and your functional movement and 334 00:14:57,920 --> 00:15:00,920 Speaker 2: your disease risk long term and where you're carrying that weight, 335 00:15:01,120 --> 00:15:03,080 Speaker 2: because we do know that the research shows is that 336 00:15:03,200 --> 00:15:06,440 Speaker 2: an abdominal measurement can actually tell us far more in 337 00:15:06,520 --> 00:15:09,080 Speaker 2: terms of your risk factor's long term than actually the 338 00:15:09,120 --> 00:15:10,000 Speaker 2: weight on the scale. 339 00:15:10,360 --> 00:15:12,800 Speaker 1: True, true, true, And I will alsoy ex athletes too. 340 00:15:13,040 --> 00:15:15,440 Speaker 1: You're an ex athlete and have a sort of heavier 341 00:15:15,480 --> 00:15:17,720 Speaker 1: set frame as a result of a lot of muscle maths. 342 00:15:17,800 --> 00:15:20,480 Speaker 1: Certainly you know the weights may not be as relevant 343 00:15:20,560 --> 00:15:22,920 Speaker 1: or probably waste is another good reference. If your waste 344 00:15:23,000 --> 00:15:27,040 Speaker 1: is over one hundred centimeters leanne bone broth. Do you 345 00:15:27,080 --> 00:15:27,880 Speaker 1: eat bone broth? 346 00:15:28,000 --> 00:15:30,800 Speaker 2: No? Do you? Oh? 347 00:15:30,840 --> 00:15:31,040 Speaker 1: God? 348 00:15:31,120 --> 00:15:34,040 Speaker 2: No bone brows worth? The hype is the question for me. 349 00:15:34,400 --> 00:15:36,520 Speaker 2: It's a hard no. I have so many clients. I 350 00:15:36,560 --> 00:15:39,160 Speaker 2: met one lady a couple of months ago who signed 351 00:15:39,200 --> 00:15:40,720 Speaker 2: up with me, and she was drinking it for breakfast 352 00:15:40,760 --> 00:15:42,120 Speaker 2: and that was all she was having. That was the 353 00:15:42,120 --> 00:15:44,000 Speaker 2: first change I made to it. Die. I was like, 354 00:15:44,080 --> 00:15:47,400 Speaker 2: let's get in some proteins, some glcium, some fiber. I 355 00:15:47,480 --> 00:15:49,400 Speaker 2: just don't see the hype around bone broth. We don't 356 00:15:49,400 --> 00:15:51,760 Speaker 2: have the research or the science to support it by 357 00:15:51,800 --> 00:15:54,200 Speaker 2: all means. If you'd like to use a nice bone 358 00:15:54,200 --> 00:15:56,640 Speaker 2: broth as part of a meal, like a nurishing soup, 359 00:15:56,840 --> 00:15:58,760 Speaker 2: by all means, but we don't have the research to 360 00:15:58,800 --> 00:16:02,560 Speaker 2: support that it magically heals your gut health. We don't 361 00:16:02,600 --> 00:16:04,600 Speaker 2: you know, the collagen and at the protein, and it's 362 00:16:04,640 --> 00:16:06,960 Speaker 2: just not worth it as a standalone product. You would 363 00:16:07,000 --> 00:16:09,160 Speaker 2: have to combine that with a well nourishing meal like 364 00:16:09,200 --> 00:16:12,120 Speaker 2: a chicken and vegetable soup or something like that to actually, 365 00:16:12,160 --> 00:16:14,520 Speaker 2: for me, it'd be beneficial if you're just going to 366 00:16:14,560 --> 00:16:16,640 Speaker 2: sip on cops of bone brush throughout the day. For me, 367 00:16:16,680 --> 00:16:19,920 Speaker 2: there's nothing of research or value to support it being 368 00:16:19,960 --> 00:16:21,360 Speaker 2: worth the cost of it. Absolutely not. 369 00:16:21,720 --> 00:16:25,680 Speaker 1: All right, is lower cow alcohol better than spirit? So 370 00:16:25,720 --> 00:16:28,280 Speaker 1: I'll answer this one. So when we're talking about the 371 00:16:28,320 --> 00:16:30,440 Speaker 1: lower col alcohol, you might be talking about a light 372 00:16:30,600 --> 00:16:33,520 Speaker 1: beer or some of the new very low calorie wines 373 00:16:33,560 --> 00:16:35,600 Speaker 1: that you can get, or even some of those kind 374 00:16:35,600 --> 00:16:39,960 Speaker 1: of alcoholic celss like a water. I have to be 375 00:16:39,960 --> 00:16:42,400 Speaker 1: careful with that. So a nip of spirits is roughly 376 00:16:42,440 --> 00:16:45,920 Speaker 1: sixty calories, and a lot of those are pretty similar. 377 00:16:46,840 --> 00:16:50,440 Speaker 1: I think that for me, without having thought about this 378 00:16:50,480 --> 00:16:54,800 Speaker 1: too deeply, the benefit of a clear spirit tends to 379 00:16:54,960 --> 00:16:57,640 Speaker 1: have less preservatives and can be kind of a cleaner 380 00:16:57,840 --> 00:17:01,920 Speaker 1: way to enjoylcohol in moderation, particularly if you have with 381 00:17:02,040 --> 00:17:05,080 Speaker 1: low calorie mixes, whereas sometimes with things like wines and 382 00:17:05,119 --> 00:17:08,080 Speaker 1: beers you can have additives that cannot be is what 383 00:17:08,080 --> 00:17:11,440 Speaker 1: we'd describe as clean, you know, and linked to stronger hangovers. 384 00:17:12,000 --> 00:17:15,160 Speaker 1: But I think that with alcohol it's whatever floats you boat. 385 00:17:15,200 --> 00:17:17,480 Speaker 1: If you love wine and you're trying to control your calories, 386 00:17:17,520 --> 00:17:20,720 Speaker 1: the low coale wine's fantastic, you know. I like a 387 00:17:20,760 --> 00:17:22,920 Speaker 1: clean spirit. I think you know you know what you're 388 00:17:22,960 --> 00:17:25,800 Speaker 1: getting things like vodka gin with a lowcale mixer. But 389 00:17:25,880 --> 00:17:28,960 Speaker 1: it's more what flavor you enjoy and what taste, as 390 00:17:29,000 --> 00:17:31,320 Speaker 1: opposed to drinking something that you don't love because you 391 00:17:31,359 --> 00:17:34,600 Speaker 1: think that it's better. All right, this one for you, Lanne, 392 00:17:34,680 --> 00:17:37,560 Speaker 1: I am so active, but see no weight loss on 393 00:17:37,600 --> 00:17:39,160 Speaker 1: the scale with what's going on. 394 00:17:40,280 --> 00:17:43,840 Speaker 2: The more activity you do, the hungrier you get. So 395 00:17:44,000 --> 00:17:45,879 Speaker 2: I would just check in with yourself and say, or 396 00:17:46,040 --> 00:17:48,800 Speaker 2: you're so active, why is that? Is that because you're 397 00:17:49,119 --> 00:17:51,680 Speaker 2: you're an athlete, or you're training for a particular goal, 398 00:17:51,760 --> 00:17:53,320 Speaker 2: say like you want to run a marathon in the 399 00:17:53,320 --> 00:17:56,000 Speaker 2: next six months. Do you need to be doing the 400 00:17:56,119 --> 00:17:59,160 Speaker 2: level of activity that you're doing, Because generally the more 401 00:17:59,200 --> 00:18:02,760 Speaker 2: you move, the you get therefore you eat more. Therefore 402 00:18:02,800 --> 00:18:05,400 Speaker 2: there's no results on the scale. So often people think 403 00:18:05,440 --> 00:18:07,760 Speaker 2: the more exercise I do, the more weight loss you'll lose. 404 00:18:07,880 --> 00:18:10,320 Speaker 2: But Susie and I often see the opposite of that, 405 00:18:10,359 --> 00:18:12,440 Speaker 2: we actually cut down a lot of our clients in 406 00:18:12,520 --> 00:18:15,159 Speaker 2: terms of their activity, or cut down the intensity of 407 00:18:15,200 --> 00:18:17,240 Speaker 2: the activity that they're doing, and just get them to 408 00:18:17,240 --> 00:18:20,800 Speaker 2: do more lower intensity stuff like walking, and actually we 409 00:18:21,000 --> 00:18:23,280 Speaker 2: tighten the nutrition and boom, there's a big job on 410 00:18:23,280 --> 00:18:25,600 Speaker 2: the scale. Often, so I would just say, look at 411 00:18:25,600 --> 00:18:27,120 Speaker 2: the type of activity you're doing. 412 00:18:27,119 --> 00:18:27,159 Speaker 3: It. 413 00:18:27,240 --> 00:18:29,320 Speaker 2: It's a lot of high intensity stuff. If there's a 414 00:18:29,320 --> 00:18:32,120 Speaker 2: lot of weights, that's what drives up hunger. But also 415 00:18:32,160 --> 00:18:35,280 Speaker 2: if you're someone who's doing forty five sessions in the morning, 416 00:18:35,320 --> 00:18:37,159 Speaker 2: an hour of walking at nighttime, then you're going and 417 00:18:37,200 --> 00:18:40,480 Speaker 2: playing some social netball and that's just Monday, I would 418 00:18:40,520 --> 00:18:42,200 Speaker 2: hasten to say that you're overdoing it. I think you're 419 00:18:42,200 --> 00:18:44,159 Speaker 2: doing too much. And I think for most of my clients, 420 00:18:44,200 --> 00:18:46,000 Speaker 2: if I had to put a number on it, Susie, 421 00:18:46,040 --> 00:18:48,480 Speaker 2: on average, most of them are working out three maybe 422 00:18:48,520 --> 00:18:50,679 Speaker 2: four days a week, that's it. And on average most 423 00:18:50,720 --> 00:18:53,320 Speaker 2: of them are dropping five, ten, fifteen kilos. So we 424 00:18:53,359 --> 00:18:56,160 Speaker 2: don't have to over exercise to see those great results 425 00:18:56,200 --> 00:18:58,000 Speaker 2: on the scales. If you don't have to be doing 426 00:18:58,000 --> 00:19:01,200 Speaker 2: that level of activity, cut it back and tweak your nutrition, 427 00:19:01,280 --> 00:19:03,200 Speaker 2: I think you'll find that your hunger will drop down, 428 00:19:03,240 --> 00:19:05,360 Speaker 2: you won't need as much throughout the day, and you'll 429 00:19:05,359 --> 00:19:07,439 Speaker 2: see those weight loss results. By all means, we're not 430 00:19:07,480 --> 00:19:10,960 Speaker 2: saying don't exercise. Exercise is wonderful from the health perspective, 431 00:19:10,960 --> 00:19:14,000 Speaker 2: a cardiac perspective, a mental health perspective. But I think 432 00:19:14,040 --> 00:19:16,719 Speaker 2: for a lot of us we're overdoing it because we 433 00:19:16,760 --> 00:19:19,280 Speaker 2: want to try and create a bigger deficit calorie wise, 434 00:19:19,280 --> 00:19:21,240 Speaker 2: but all we're doing is driving up our hunger and 435 00:19:21,240 --> 00:19:23,120 Speaker 2: it kind of backfires for a lot of us. True. 436 00:19:23,240 --> 00:19:28,920 Speaker 1: All right, does the new Nutrition Couch Product Guide include 437 00:19:28,960 --> 00:19:32,240 Speaker 1: gluten free options leanne Yes. 438 00:19:32,119 --> 00:19:34,040 Speaker 2: Yes, yes, yes, So for those of you that haven't 439 00:19:34,040 --> 00:19:35,320 Speaker 2: heard of it, because I don't know if we've really 440 00:19:35,320 --> 00:19:37,760 Speaker 2: spooked on the potty so far, we have our new 441 00:19:37,880 --> 00:19:40,760 Speaker 2: supermarket product guys. So this is Australian based supermarket, so 442 00:19:40,800 --> 00:19:43,399 Speaker 2: we do apologize for our overseas listeners. This guide is 443 00:19:43,440 --> 00:19:45,880 Speaker 2: really just for our Aussie clients. We go through the 444 00:19:45,920 --> 00:19:50,440 Speaker 2: best supermarket products in your local supermarkets basically, and yes 445 00:19:50,480 --> 00:19:52,600 Speaker 2: we have lots of gluten free options. We have lots 446 00:19:52,600 --> 00:19:55,520 Speaker 2: of bigan options, vegetarian options. We've got a whole section 447 00:19:55,600 --> 00:19:58,120 Speaker 2: in there for kids, snacks as well, so it's really 448 00:19:58,160 --> 00:20:01,359 Speaker 2: appropriate for the whole family. It just makes your It 449 00:20:01,480 --> 00:20:03,520 Speaker 2: just reduces down the amount of time that you have 450 00:20:03,560 --> 00:20:05,399 Speaker 2: on the amount of hours that you have to spend 451 00:20:05,400 --> 00:20:07,840 Speaker 2: in the supermarket. You don't have to read those terribly 452 00:20:07,960 --> 00:20:11,399 Speaker 2: tiny nutrition labels. We literally have Susie and I favorite 453 00:20:11,400 --> 00:20:13,440 Speaker 2: product out of all of the ranges. What's our favorite 454 00:20:13,480 --> 00:20:16,360 Speaker 2: tomato sauce, what's our favorite you know, different types of proteins, 455 00:20:16,400 --> 00:20:19,600 Speaker 2: what's our favorite yogat, bread wraps, kid snacks? All of 456 00:20:19,600 --> 00:20:23,040 Speaker 2: that sort of thing. The guide is eighty pages long. Big. 457 00:20:23,160 --> 00:20:25,720 Speaker 1: Yeah, it is eighty pages, and a shout out to 458 00:20:25,800 --> 00:20:28,600 Speaker 1: Bronte who helped a lot with our editor and putting 459 00:20:28,640 --> 00:20:31,840 Speaker 1: it together, and also your sister who helped us get 460 00:20:31,840 --> 00:20:33,439 Speaker 1: it up, and of course David because it was a 461 00:20:33,440 --> 00:20:35,199 Speaker 1: massive amount of work and we're really proud of it. 462 00:20:35,240 --> 00:20:36,880 Speaker 1: So thanks to all those people who helped to get 463 00:20:36,920 --> 00:20:38,200 Speaker 1: us up in time for Christmas. 464 00:20:38,480 --> 00:20:40,040 Speaker 2: Percent And the guide is a really big one. So 465 00:20:40,040 --> 00:20:42,160 Speaker 2: if you haven't received it or it's bounced back, checking 466 00:20:42,160 --> 00:20:44,320 Speaker 2: your junk mauth first, and then a lot of emails 467 00:20:44,320 --> 00:20:46,280 Speaker 2: are actually blocking it because the attachment is so big. 468 00:20:46,240 --> 00:20:48,040 Speaker 2: Because if you just send us an email. We can 469 00:20:48,119 --> 00:20:49,960 Speaker 2: kind of like downsize that or send you a link 470 00:20:50,000 --> 00:20:51,639 Speaker 2: to do it for a direct download as well. So 471 00:20:51,640 --> 00:20:54,520 Speaker 2: it's available on the nutritioncouch dot com. There is a 472 00:20:54,920 --> 00:20:56,720 Speaker 2: product or a sales page there and you can see 473 00:20:56,720 --> 00:20:57,760 Speaker 2: it under the product guide. 474 00:20:57,840 --> 00:21:00,280 Speaker 1: Okay, yeah, and that's my onn because it's our lucky 475 00:21:00,320 --> 00:21:06,280 Speaker 1: last one. What are your favorite Christmas indulgences. I'll go first. 476 00:21:06,440 --> 00:21:12,960 Speaker 1: I like smoked oysters because I'm very basic. I like, oh, 477 00:21:13,000 --> 00:21:16,480 Speaker 1: I like a cheeky Bailey's on Christmas Eve and good 478 00:21:16,600 --> 00:21:20,800 Speaker 1: French champagne. With my sister, we have roast turkey, that's 479 00:21:20,800 --> 00:21:23,360 Speaker 1: what we traditionally have. And we always get like imported 480 00:21:23,560 --> 00:21:25,920 Speaker 1: chocolates from overseas and share them around while we watch 481 00:21:26,000 --> 00:21:29,560 Speaker 1: the Christmas carols. I'm pretty basic. I just like nice 482 00:21:29,600 --> 00:21:32,760 Speaker 1: salads and good quality food. But yeah, probably seafood is 483 00:21:32,800 --> 00:21:34,520 Speaker 1: the main thing really that we pull out, you know, 484 00:21:34,600 --> 00:21:39,160 Speaker 1: the great prawns and oysters. So they're my favorites. Simple. 485 00:21:39,280 --> 00:21:41,840 Speaker 2: What about you, I'm like you, I'm so basic. I'm 486 00:21:41,880 --> 00:21:44,200 Speaker 2: not someone I don't like. Like my sister always every 487 00:21:44,280 --> 00:21:46,280 Speaker 2: year she makes the you know, the rumballs, she makes 488 00:21:46,320 --> 00:21:49,280 Speaker 2: the white chocolate apricop balls. She makes a peppermint bark 489 00:21:49,320 --> 00:21:51,159 Speaker 2: and I'm just not into that sort of stuff. Like, 490 00:21:51,160 --> 00:21:52,919 Speaker 2: don't get me wrong, I have my soul foods, but 491 00:21:52,920 --> 00:21:55,240 Speaker 2: for me, I'd love a glass of French rose. Or 492 00:21:55,400 --> 00:21:57,840 Speaker 2: for me, I love the prawns and the mango. That's 493 00:21:57,840 --> 00:21:59,920 Speaker 2: my favorite thing about Christmas, and I think always having 494 00:22:00,080 --> 00:22:02,440 Speaker 2: a summer Christmas where we live in Australia, it's always 495 00:22:02,480 --> 00:22:04,480 Speaker 2: been about the good food, the salad we do turkey 496 00:22:04,480 --> 00:22:06,720 Speaker 2: and ham, and my family we always do prawns. We 497 00:22:06,760 --> 00:22:09,080 Speaker 2: always do lots of mango and salads and fresh fruits. 498 00:22:09,320 --> 00:22:11,400 Speaker 2: So for me, it's about the cheese platter, the French 499 00:22:11,520 --> 00:22:13,520 Speaker 2: rose and the mango and prawns. 500 00:22:13,600 --> 00:22:15,480 Speaker 1: I shar I do like a chiki rumble, I do 501 00:22:15,600 --> 00:22:17,040 Speaker 1: make those. That's fair cool. 502 00:22:17,520 --> 00:22:17,720 Speaker 3: Well. 503 00:22:17,760 --> 00:22:20,040 Speaker 1: That brings us to the end of the Nutrition Couch 504 00:22:20,080 --> 00:22:24,000 Speaker 1: Podcast for twenty twenty two. If you haven't done so already, 505 00:22:24,080 --> 00:22:26,000 Speaker 1: we would love for you to check out our brand 506 00:22:26,080 --> 00:22:30,200 Speaker 1: new product guide that's available on our website, the nutritioncouch 507 00:22:30,280 --> 00:22:32,840 Speaker 1: dot com, and it will share with you all of 508 00:22:32,920 --> 00:22:37,080 Speaker 1: Leanne and My favorite products. And we want to take 509 00:22:37,119 --> 00:22:40,440 Speaker 1: this opportunity to say thank you for your support and 510 00:22:40,520 --> 00:22:44,280 Speaker 1: to wish you an extremely happy and healthy New Year 511 00:22:44,359 --> 00:22:46,320 Speaker 1: and a very merry Christmas with your family. 512 00:22:46,520 --> 00:22:48,320 Speaker 2: And just letting you know that we are having a 513 00:22:48,359 --> 00:22:50,560 Speaker 2: two week break on the Nutrition Couch and we will 514 00:22:50,600 --> 00:22:53,560 Speaker 2: be back with the first episode of twenty twenty three 515 00:22:53,880 --> 00:22:57,360 Speaker 2: on January the eighth, So have a wonderful, RESTful holiday 516 00:22:57,359 --> 00:22:59,280 Speaker 2: period and we will catch you guys next year. 517 00:23:01,160 --> 00:23:03,200 Speaker 1: Budle spe. 518 00:23:05,040 --> 00:23:07,680 Speaker 3: Spe spe 519 00:23:09,880 --> 00:23:10,040 Speaker 1: St